Module 12 Sports Nutrition

Strength Training Recommendations

1. 8-10 multi join exercises that stress all major muscle groups

2. 2-3 sets of 8-10 reps for each exercise

3. Controlled movements

4. Close to failure for the last rep of an exercise

5. Strength train 2-3 times per week

6. Progressively increase weight amount

Strength Training Benefits

• reduce chronic disease

• improve bone density

• improve overall health

• reduce injury and frailty

• enhance performance

• improve body composition

Training Intensity (The higher your work effort)

• the more energy you expend

• the more you rely on carbs

Training Intensity (The longer you workout)

• the more energy you expend

• the more you rely on fat

Why is training level important for nutrition?

• dictates many of the nutrition interventions that we can have for an athlete

All movement uses __?

ATP

What does ATP have to be resynthesized from?

• creatine phosphate

• anaerobic metabolism

• aerobic metabolism

Anaerobic Metabolism - ATP Phosphocreatine System

• immediate source of energy for body

• lasts 10 - 30 seconds

• uses stores of ATP and creatine phosphate

• Anaerobic (does not require oxygen)

Anaerobic Metabolism and Glycolysis (Cori Cycle)

• used during first 2-3 mins of activity and high intensity exercise

1. glycogen broken down into glucose

2. glucose is broken down into pyruvate

3. pyruvate gets converted to lactic acid

4. lactic acid is transported to the liver

5. 2 lactic acid molecules will get converted into glucose

6. this is returned to the muscle

Aerobic Metabolism

• ATP IS CREATED FROM OXYGEN

• better for prolonged sustained activity

  • 2 mins to several hours

  • Carbs, fat and amino acids are continuously oxidized to provide ATP

• During rest the body uses fatty acids and glucose as fuels

• During physical activity the body adjusts the fuel mix (carbs, fats, amino acid) - muscles always uses a combo of fuels

Caloric recommendations for athletes

Obtain additional calories

• whole grains

• dairy

• lean protein sources

• fruits and vegs

• unsat fats (olive oil, avocados, nuts)

• eat small meals/ snacks every 3-4 hours to maintain energy levels

caloric intake for people who do intense exercises regularly compared to others

• double

EXPLAIN THIS GRAPH

DIT - energy expended from digesting, abosrbing a processing food

RMR - resting metabolic rate (energy expended from your body keepting you alive)

TEE - total energy expenditure

• people who are more active will have most of the energy expenditure coming from places other than RMR and DIT than sedentary people

How does being an athelete in a sport that judges weight or appearance effect caloric intake

• These athletes tend reduce caloric intake

• Might under eat

• Might have an unhealthy obsession with weight gain to achieve muscles (using anabolic androgenic steroids AAS)

What is REDS?

• A syndrome that stems from low energy availability in athletes

Health impacts of REDS

• impaired immune function

• impaired bone health

• metabolism dysregulation

• reproductive issues

• cardiovascular dysfunction

Performance Impacts of REDS

• decreased endurance

• decreased motivation

• decreased strength

• decreased injury risk

What is the primary fuel source of moderate to intense exercise

Carbohydrates

What form are carbohydrates used in

The form of Glycogen

Glycogen and Carbohydrates

• glycogen is the storage of carbs in the muscle and liver

• higher intensity exercise depletes glycogen quicker

• After 90 - 120 mins of exercise glycogen stores will be low

• low glycogen storage results in hitting the wall or bonking resulting in weak performance

Fill in the blanks

• glycogen is the storage of ____ in the ___ and ___

• higher intensity exercise depletes glycogen ____

• After ____ of exercise glycogen stores will be low

• low glycogen storage results in “____” or “_____” resulting in weak performance

• glycogen is the storage of carbs in the muscle and liver

• higher intensity exercise depletes glycogen quicker

• After 90 - 120 mins of exercise glycogen stores will be low

• low glycogen storage results in hitting the wall or bonking resulting in weak performance

Carbohydrates during exercise: how to extend the hitting the wall feeling

• consume high carbohydrate foods before and during the exercise

  • e.g sports drink, energy gels, and chews can provide carbs and electrolytes

Considerations for daily carbs intake

• daily carbs depends on exercise frequency, intensity and duration

Recommendation Carb Intake

• recommendations use g/kg instead of percents to account for variations in body weight

Fats as a fuel information

• primary fuel source at rest and during low intensity exercise

• as intensity of exercise increases, the body relies more on carbs and less on fat for fuel

• fat is stored in greater amounts than carbs

  • 1500 - 2000 kcals stored in glyogen

  • 90,000 kcals stored in fats

Recommendations for caloric intake of fats

20 - 30%

Roles of protein as a fuel

• muscle building and recovery

• enzymes to help regulate metabolism

Energy and protein

• provides a small amount of energy but is used for energy during

  • starvation

  • limited carbs supply

    • low endurance events without carb intake, protein breakdown may occur to provide energy (not recommended)

General Protein requirements

• General Recs for atheletes - 1.2 to 2.0 g/kg (depending on goal and energy intake)

• protein supplementation is not required

Protein requirements for strength athletes

• 1.6kg - 1.7g/ kg for muscle repair and growth

Protein requirements for endurance athletes

• 1.2kg - 1.7g/kg for muscle repair, exercise adaptations, and energy needs

Pre exercising eating

• a snack/ meal high in simple carbs can help athletes training for more than 1 hour

• for 90 mins or longer events, athletes should eat in the days leading up to the event to improve glycogen storage and endurance

Nutrition during exercise

• For shorter training session

  • fluid intake should be about 7 - 10 ounces evert 10 - 20 mins

• when exercising at HIGHER intensities for 45+ mins

  • consuming 30 - 60g of carbs can help performance

• longer training session may need more carbs

  • 90g / hr + fluid and electrolytes

• For sessions longer than 2- 4 hours

  • athletes may benefit fro added sodium (depending on heat, humidity, fluid consumption and fitness

Nutrition after exercise: What are the 4 R’s

• Rehydrate

• Refuel

• Repair

• Rest

*beginning with the first two hours after exercise

Rehydrate

• consume 1.5x the amount of fluid lost during exercise

  • to figure out weigh yourself before and after exercise naked. If you lose 1lb you should rehydrate with 24 ounces (700mL) of fluid

Refuel

• consume 1 - 1.2g of carbohydrates/ kg body weight in order to refill glycogen storage

Repair

• consume .25 - 0.4 g of protein/ kg body weight to help with repairing muscles

Rest

• get adequate sleep

  • 7-9 hours

• not overtraining helps improve exercise recovery and adaptations

Why hydration during exercise matters?

fluid loss impairs performance, fatigue and thermoregulation

How to avoid dehydration

• 95kg person starting exercise hydrated shouldn’t lose more than 1.9kg

• consume enough fluid to avoid losing more weight than this

Monitoring hydration - How?

• through urine colour

• You want your urine to be lemonade colour

  • if urine is too clear you are overhydrated

!!!! Drinking a large amount of water will not hydrate your cells, your body will just urinate out the increase in water

Average sodium blood concentration

• 3200 mg/ l of blood

Average sweat sodium

826 mg/ L

• Sweating lowers blood sodium concentration

How does hyponatremia occur?

hyponatremia occurs from overconsuming water without consuming any sodium